Menopause can cause changes in hormone levels, metabolism, exercise, and eating habits that lead to weight gain. The average weight gain during menopause is 5-15 pounds, mainly around the midsection. While weight gain is common, there are many ways to manage your weight through menopause.
Some of the best things you can do include:
- Exercise regularly - Cardio and strength training can help boost metabolism and burn calories. Aim for 150 minutes of moderate exercise per week.
- Follow a healthy, balanced diet - Eat more fruits, vegetables, whole grains. Limit processed foods, sugars, refined carbs. Stay hydrated and get enough protein.
- Address hormone changes - Talk to your doctor about hormone therapy to help stabilize hormones like estrogen. Bioidentical hormones may provide relief.
- Manage stress - Chronic stress leads to high cortisol which can increase belly fat. Practice self-care through meditation, yoga, etc.
- Get enough sleep - Lack of sleep is linked to weight gain. Aim for 7-9 hours per night. Maintain consistent bedtime and wake up schedules.
- Intermittent fasting - Restricting eating to set times daily may aid weight loss. An 8 hour eating window with 16 hours fasting is a popular approach.
- Strength train - Building muscle mass helps rev up metabolism. Lift weights 2-3 times a week targeting major muscle groups. Squats, lunges, planks are all effective.
- Add more plant protein - Beans, lentils, nuts, seeds and tofu help retain lean muscle mass crucial for supporting metabolism.
- Limit alcohol - Alcohol is high in calories and impairs metabolism. If consuming alcohol, limit to 1 drink or less per day.
If making lifestyle changes proves challenging, speak to a doctor about additional options such as
prescription weight loss medication.
Harmony Hormone Clinic specializes in natural
bioidentical hormone therapy to help patients relieve menopausal symptoms, regain energy levels, improve sleep quality, boost sex drive and manage weight. Their customized regimens may aid menopausal clients struggling with weight management.
In summary, regular exercise, healthy eating, hormone regulation, stress relief and proper sleep are vital for controlling menopausal weight gain. Implementing small, sustainable changes leads to big results over time. Consult a medical professional if unable to manage weight on your own for a tailored treatment plan.
